Friday 2/25/16

leaderboard 1

Attention Iron Warriors: We want to know who’s out there doing the open that follows the site. There are a lot of you out there that do not post results to the site. Please post your name and region if need to so we can add you to the list! E-mail it, post it, instagram it, whatever. Just please let us know so we can brag about you. Good Luck… a final prayer… Dear 8 pound 6 ounce newborn infant baby Jesus… we pray for the many burpees, heavy lunges and C2B we’re about to commit ourselves to.

BB WORK:
Squat Snatch – 7×1 @75%
*This should be based on feel. If it isn’t smooth & fast drop the weight a bit. Rest as needed.

PRIMER:
AMRAP 3 Minutes
Row 150m
8 Box Jumps
Go hard on the row, get your heart rate really high. Step down from your box jumps, but make sure you stay explosive in your jumps. Do not skip this and shock your body for the first time with the workout.

METCON A: CrossFit Games Open 16.1
20 Minute AMRAP:
25ft OH Walking Lunge (95/65)
8 Bar Facing Burpees
25ft OH Walking Lunge
8 C2B Pull-Ups

METCON B:
3 rounds:
400m Run
6/4 Muscle-Ups
12 KB swings (70/44)

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